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Omelette nutrition, glycemic index, calories and serving size

Egg, whole, cooked, omelet
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Omelette

Omelette
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
0 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
( grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
8 (acidic )
Calories
154
94% Cholesterol
81% Vitamin B2
77% Vitamin A
74% Vitamin A, RAE
74% Retinol
Explanation: This food contains more Cholesterol than 94% of foods. More importantly, although there are several foods (6%) which contain more Cholesterol, this food itself is rich in Cholesterol more than it is in any other nutrient. Similarly it is relatively rich in Vitamin B2, Vitamin A, Vitamin A, RAE and Retinol

Omelette Glycemic index (GI)

0
Similar food data
0 Yolk Yolk
0 Egg Egg
0 Egg white Egg white

Omelette nutrition infographic

Omelette nutrition infographic
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Macronutrients chart

Protein:
Daily Value: 21%
10.57 g of 50 g
21%
Fats:
Daily Value: 18%
11.66 g of 65 g
18%
Carbs:
Daily Value: 0%
0.64 g of 300 g
0%
Water:
Daily Value: 4%
76.13 g of 2,000 g
4%
Other:
1 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 154
% Daily Value*
18%
Total Fat 12g
15%
Saturated Fat 3g
Trans Fat g
104%
Cholesterol 313mg
6%
Sodium 155mg
0%
TotalCarbohydrate 1g
0%
Dietary Fiber 0g
Total Sugars 0g
Includes ? g Added Sugars
Protein 11g
Vitamin D 69mcg 17%

Calcium 48mg 5%

Iron 1mg 6%

Potassium 117mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
limit break
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 48 mg of 1,000 mg 5%
Iron: 1.48 mg of 18 mg 8%
Magnesium: 11 mg of 400 mg 3%
Phosphorus: 167 mg of 1,000 mg 17%
Potassium: 117 mg of 3,500 mg 3%
Sodium: 155 mg of 2,400 mg 6%
Zinc: 1.09 mg of 15 mg 7%
Copper: 0.063 mg of 2 mg 3%
Manganese: 0.024 mg of 2 mg 1%
Selenium: 25.8 µg of 70 µg 37%
Choline: 247.6 mg of 550 mg 45%

Mineral chart - relative view

Calcium
48 mg
TOP 34%
Selenium
25.8 mg
TOP 37%
Sodium
155 mg
TOP 44%
Choline
247.6 mg
TOP 46%
Phosphorus
167 mg
TOP 48%
Iron
1.48 mg
TOP 49%
Zinc
1.09 mg
TOP 52%
Copper
0.063 mg
TOP 74%
Manganese
0.024 mg
TOP 74%
Potassium
117 mg
TOP 79%
Magnesium
11 mg
TOP 82%

Vitamin coverage chart

Vitamin A: 617 IU of 5,000 IU 12%
Vitamin E : 1.29 mg of 20 mg 6%
Vitamin D: 1.7 µg of 10 µg 17%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.034 mg of 2 mg 2%
Vitamin B2: 0.386 mg of 2 mg 23%
Vitamin B3: 0.064 mg of 20 mg 0%
Vitamin B5: 1.289 mg of 10 mg 13%
Vitamin B6: 0.143 mg of 2 mg 7%
Folate, total: 39 µg of 400 µg 10%
Vitamin B12: 0.76 µg of 6 µg 13%
Vitamin K: 4.5 µg of 80 µg 6%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B2
0.386 µg
TOP 19%
Vitamin A
617 µg
TOP 23%
Vitamin B5
1.289 µg
TOP 31%
Folate, total
39 µg
TOP 38%
Vitamin D
1.7 µg
TOP 42%
Vitamin E
1.29 µg
TOP 44%
Vitamin B12
0.76 µg
TOP 44%
Vitamin B6
0.143 µg
TOP 56%
Vitamin K
4.5 µg
TOP 57%
Vitamin B1
0.034 µg
TOP 80%
Vitamin B3
0.064 µg
TOP 94%
Folic acid (B9)
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 140 mg of 280 mg 50%
Threonine: 467 mg of 1,050 mg 44%
Isoleucine: 565 mg of 1,400 mg 40%
Leucine: 913 mg of 2,730 mg 33%
Lysine: 767 mg of 2,100 mg 37%
Methionine: 319 mg of 1,050 mg 30%
Phenylalanine: 572 mg of 1,750 mg 33%
Valine: 722 mg of 1,820 mg 40%
Histidine: 260 mg of 700 mg 37%

Fat type information

Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g

Carbohyrates breakdown for Omelette

Starch: g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content / ratio for Omelette

Sugars: 0.31 g
Fiber: 0 g

All nutrients for Omelette per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 25% 43% 10.57g 3.7 times more than Broccoli
Fats 18% 29% 11.66g 2.9 times less than Cheese
Carbs 0% 72% 0.64g 44 times less than Rice
Calories 6% 59% 154kcal 3.3 times more than Orange
Fructose 0% 100% 0g N/A
Sugars 0% 73% 0.31g 28.9 times less than Coca-Cola
Fiber 0% 100% 0g N/A
Calcium 5% 34% 48mg 2.6 times less than Milk
Iron 8% 49% 1.48mg 1.8 times less than Beef
Magnesium 3% 82% 11mg 12.7 times less than Kidney bean
Phosphorus 24% 48% 167mg 1.1 times less than Chicken meat
Potassium 2% 79% 117mg 1.3 times less than Cucumber
Sodium 6% 44% 155mg 3.2 times less than White Bread
Zinc 10% 52% 1.09mg 5.8 times less than Beef
Copper 0% 74% 0.06mg 2.3 times less than Shiitake
Vitamin A 12% 23% 617IU 27.1 times less than Carrot
Vitamin E 9% 44% 1.29mg 1.1 times less than Kiwifruit
Vitamin D 17% 42% 1.7µg 1.3 times less than Egg
Vitamin C 0% 100% 0mg N/A
Vitamin B1 2% 80% 0.03mg 7.8 times less than Pea
Vitamin B2 23% 19% 0.39mg 3 times more than Avocado
Vitamin B3 0% 94% 0.06mg 149.6 times less than Turkey meat
Vitamin B5 13% 31% 1.29mg 1.1 times more than Sunflower seed
Vitamin B6 7% 56% 0.14mg 1.2 times more than Oat
Folate, total 10% 38% 39µg 1.6 times less than Brussels sprout
Vitamin B12 13% 44% 0.76µg 1.1 times more than Pork
Vitamin K 6% 57% 4.5µg 22.6 times less than Broccoli
Folic acid (B9) 0% 100% 0µg N/A
Tryptophan 0% 73% 0.14mg 2.2 times less than Chicken meat
Threonine 0% 73% 0.47mg 1.5 times less than Beef
Isoleucine 0% 72% 0.57mg 1.6 times less than Salmon
Leucine 0% 74% 0.91mg 2.7 times less than Tuna
Lysine 0% 73% 0.77mg 1.7 times more than Tofu
Methionine 0% 71% 0.32mg 3.3 times more than Quinoa
Phenylalanine 0% 73% 0.57mg 1.2 times less than Egg
Valine 0% 71% 0.72mg 2.8 times less than Soybean
Histidine 0% 76% 0.26mg 2.9 times less than Turkey meat
Cholesterol 104% 6% 313mg 1.2 times less than Egg
Trans Fat 0% 47% 0.71g 21 times less than Margarine
Saturated Fat 17% 35% 3.32g 1.8 times less than Beef
Monounsaturated Fat 0% 32% 4.84g 2 times less than Avocado
Polyunsaturated fat 0% 26% 2.71g 17.4 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.